Hammer Bench Press vs Band Chest Fly
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 239. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Band Chest Fly and pick the one that fits your Chest workout.
Hammer Bench Press vs Band Chest Fly: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hammer Bench Press more often — 2,765 sessions compared to 239 for Band Chest Fly.
What most people do isn't always what fits you. Hammer Bench Press and Band Chest Fly differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hammer Bench Press and Band Chest Fly Differ
| What differs | Hammer Bench Press | Band Chest Fly |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and biceps |
| Equipment | a machine | a resistance band |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 239 sessions |
How to Do Hammer Bench Press
Hammer Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Tips
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press exercise guide.
How to Do Band Chest Fly
Band Chest Fly Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Spread your arms to the sides and bring the band together in front of your chest.
- 3. Slowly open your arms and return to the original position.
Coach's Tips
- 1. With your arms slightly bent, bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Chest Fly guide with alternatives and benefits, see the Band Chest Fly exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Band Chest Fly?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 239 for Band Chest Fly. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hammer Bench Press and Band Chest Fly work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Band Chest Fly loads chest and biceps.
What equipment do Hammer Bench Press and Band Chest Fly need?
Hammer Bench Press needs a machine, and Band Chest Fly needs a resistance band.
Which is easier to start with?
Band Chest Fly is the easier place to start. Move to Hammer Bench Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
